Aerobics V Anaerobics

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Anaerobic versus Aerobic Exercising There are two types of exercises: Anaerobic and Aerobic. The word anaerobic means without air or oxygen. Anaerobic exercise involves using isolated muscles at high intensity and a high rate of energy for a short duration. Anaerobic exercise is less stressful on your joints because movement is more intense over a short time span. Aerobic exercise is also called cardiovascular exercise. It involves using oxygen for low intensity exercise over a period of time, turning fat into fuel. It is more stressful on the joints than anaerobic exercise because movement is repetitive over a longer time span. A balanced fitness program includes both aerobic and anaerobic exercise. Anaerobic Exercise Anaerobic exercise is sometimes referred to as non-aerobic exercise or strength and weight training. It includes weight lifting, a 100 meter sprint, throwing or any rapid burst of hard exercise. Anaerobic exercise uses the phosphagen system of respiration which utilizes ATP, the chemical required by muscles to contract. The body can sustain a maximum effort for only about 10 seconds before the ATP is depleted and lactic acid is produced. High intensity exercises of longer duration utilize muscle glycogen as their energy source and form lactic acid as a waste product. With training, exercises can be done at about 90 per cent efficiency for a maximum of two or three minutes. After this, the muscles become fatigued through the build up of lactic acid. This must be burned up by the body before more anaerobic exercise can be done. During this recovery period, the muscles use oxygen to replenish the energy used during the high intensity exercise. Anaerobic exercise alone is not necessary for a non-competitive fitness program. It can injure individuals not used to strenuous activity. It is generally recommended that anaerobic exercise be limited to no more than three days per week. Anaerobic exercise burns fewer calories than aerobic exercise. It is, however, better at building strength and muscle mass. Over time, this enables a person to become leaner and lose weight, because muscle uses large amounts of calories. Anaerobic exercise benefits everyone who tries it. Studies have shown that the elderly have improved their sense of independence, quality of life, and safety from falls.   Aerobic Exercise The term aerobic exercise was coined by Major Kenneth Cooper of the US Air Force. It was developed in the 1960s for use by American astronauts during space travel. The current popular form of aerobics was espoused by Jane Fonda in a series of successful home exercise video tapes. In the 1990s, low impact aerobics was introduced in health clubs. It involves always keeping one foot on the floor. Aerobic exercise enhances the cardiovascular system, improving the flow of oxygen throughout the body. As oxygen-rich red blood cells circulate through the body, the muscles are able to use the oxygen to breakdown glucose and convert it into energy. Any activity that raises the heart rate and keeps it up for an extended period of time will improve aerobic fitness, including brisk walking, jogging, swimming, cross-country skiing, dancing and cycling. Walking the dog for 8-10 minutes daily is a good example of an aerobic exercise. Whatever form it takes, aerobic exercise has the ability to improve your mood and decrease your risk of getting diabetes or cardiovascular disease. To be effective, it should elevate the heart rate to between 60 and 80% of its maximum potential. The maximum heart rate for men is 220 less your age. For women it is 225 less your age. Ideally, aerobic exercise should involve 20-60 minutes of continuous activity per day for a minimum of 3 and a maximum of 6 days a week. It is suitable for older people, individuals who are inactive, and people who are not fit. They should begin, however, by exercising gently and building up their strength gradually. Doing too much too soon can cause problems. People with medical conditions should consult a physician before starting any exercise program.     References Griffin, Sharon E. (2007). Aerobic versus Anaerobic: What is the Difference? MyFoodDiary.com. URL: http://www.myfooddiary.com/resources/ask_the_expert/aerobic_vs_anaerobic.asp McKesson Health Solutions. (2006). Anaerobic Exercise: Energy without Oxygen. University of Iowa Heath Care. URL: http://www.uihealthcare.com/topics/exercisefitness/exer3098.html Oxford University Press. (2007). Aerobic Exercise. URL: http://www.answers.com/topic/aerobics?cat=health -----------------------------. (2007). Anaerobic Exercise. URL: http://www.answers.com/topic/anaerobic-exercise-1?cat=health SparkPeople. (2007). Fitness Exercise Guide: Aerobic Exercise. Sparkdiet Resource Center. URL: http://www.sparkpeople.com/resource/reference_aerobic.asp ---------------. (2007). Fitness Exercise Guide: Anaerobic Exercise. Sparkdiet Resource Center. URL: http://www.sparkpeople.com/resource/reference_anaerobic.asp

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Anaerobic exercise burns more carbohydrates but can help increase metabolism to burn fat indirectly Optimise your body to burn fat quickly learn secrets on how to burn fat during any exercise Learn how to calculate target heart rate zone for aerobic and anaerobic exercises Aerobic exercise like walking or swimming will burn a greater percentage of body fat. Calorie burning can be increased by controlling how we exercise, calorie burning facts! Calculate calories burned from various calorie equations used by professionals Learn what the best exercise would be to lose weight permanently. The number of calories burned during a day depends on various factors The obese person V's the athlete for a fat burning workout Anaerobic & aerobic exercise may cause muscle loss A calorie burning exercise is important for weight loss Tips and tricks on increasing energy expenditure Calculate energy expenditure for exercise Diet supplements revealed Site map   All tools and information on this site are intended as an aid to help healthy adults lose weight and not intended as medical advice. The information presented here is not for pregnant or breast-feeding women or for any person under the age of 18. If you suffer or think you may suffer from any medical condition you should consult your doctor before starting any weight loss exercise regime. Any weight loss exercise programs or diet should be started slowly and we advise you to always consult your doctor or physician beforehand.

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